The paleo diet emphasizes eating whole, unprocessed foods, mirroring the diets of our hunter-gatherer ancestors in the Paleolithic era. This approach focuses on lean meats, fish, nuts, seeds, fruits, and vegetables. However, navigating the beverage choices can be confusing. This article provides a detailed guide to paleo-friendly drinks, those to consume in moderation, and those to avoid altogether.
Understanding the Paleo Diet
The paleo diet is rooted in the idea of consuming foods that were available to early humans. Fish, honey, nuts, meat, and seeds were all staples of the Paleolithic diet, obtained through hunting, gathering, or fishing. The modern paleo diet excludes grains, legumes, dairy products, and processed foods, as these became prevalent only after the advent of agriculture. While we can’t know for certain exactly what they ate millions of years ago, we have some idea.
The primary goal of the paleo diet is to promote health by avoiding processed foods, cutting out added sugar, increasing fiber intake, and focusing on healthy fats. Some proponents claim the paleo diet can treat or cure autism, polycystic ovary syndrome (PCOS), and dementia, but it is important to consult with a healthcare professional before starting any new diet.
Paleo-Friendly Drinks
Water
Water is undoubtedly the most paleo-friendly beverage. It plays a vital role in numerous bodily functions, including nutrient transport, oxygen delivery to cells, and digestion. Whether it’s spring, filtered, seltzer, flat, or mineral water, staying hydrated is essential.
Tea
For centuries, tea has been a popular beverage in many cultures, and it is generally paleo-approved. All types of tea, including green, black, oolong, and rooibos, are acceptable. Green and black teas are particularly noted for their health benefits, as they are high in antioxidants and compounds that may aid in fat burning.
Read also: Paleo Granola Recipes
All caffeinated tea is made from the leaves of the Camellia sinensis plant and water. To make black tea, the leaves are dried and oxidized (exposed to oxygen) then cut, crushed or packaged into teabags or loose leaf.
To maintain a strict paleo diet, it's important to consume unsweetened teas. If a touch of sweetness is desired, stevia can be added.
Coffee
Coffee itself is paleo-friendly. The issue arises with common additives like cream, milk, sugar, and honey. To keep coffee within paleo guidelines, opt for paleo-approved non-dairy alternatives such as nut milk, coconut milk, or coconut cream. For sweetness, stevia or monk fruit can be used instead of processed sugar.
Be mindful of coffee consumption, as it can spike cortisol levels, potentially disrupting body functions and sleep.
Kombucha and Fermented Non-Dairy Beverages
Fermented beverages like kombucha are paleo-approved due to their probiotic content, which supports optimal gut function. However, moderation is key, as some brands contain added sugars to aid the fermentation process. Choose brands with lower sugar content and consume these drinks occasionally.
Read also: Paleo Diet Delivered: What You Need to Know
Carbonated Waters
Club soda, seltzer, and sparkling water are all excellent choices for the paleo diet. These beverages are simple carbonated waters without added sugars or artificial sweeteners. It's best to buy plain versions and add flavor yourself.
Herbal Tea
Herbal teas are considered paleo by most dieters. Unlike black and green tea, herbal tea is free of caffeine. Mint leaves, chamomile flowers, licorice root, and many other herbal teas are all fine on the paleo diet. You can also create your own fresh herbal tea by infusing home-grown ingredients in hot water.
Drinks to Consume in Moderation
Coconut Water
Coconut water contains natural sugars but also provides beneficial nutrients such as electrolytes, potassium, magnesium, sodium, phosphate, and calcium, which are crucial for fluid balance, nerve conductivity, and muscular impulses. While paleo-approved, it should be consumed in moderation due to its sugar content.
Alcohol
Alcohol consumption is a gray area within the paleo diet. While not strictly paleo-friendly due to its processed nature and potential toxicity, some alcoholic beverages are considered acceptable in moderation. Wine and cider are often seen as the "best of the worst" options.
Wine contains beneficial compounds like tannins and antioxidants. Red wine may be a better choice over white, as it has a higher resveratrol concentration. Cider, being a naturally gluten-free fermented beverage made from apples or pears, is another option. However, it’s important to check labels for added gluten or preservatives.
Read also: Paleo Mayonnaise Recipe
Fresh-Pressed Fruit and Vegetable Juices
Fresh-pressed juices are nutrient-rich, but it’s important to consider their sugar content. Avoid juices high in sugar, even if natural. Juices containing pulp are preferable, as the pulp provides fiber. However, it’s worth noting that you can get the same benefits from eating the foods themselves.
Drinks Containing Natural Sweeteners
Naturally derived sweeteners such as xylitol, stevia, erythritol, and monk fruit are generally paleo-friendly. Stevia, derived from dried stevia leaves, is a 100% natural option. Sugar alcohols found in xylitol, erythritol, and monk fruit are acceptable in moderation. However, these sweeteners can cause gastrointestinal issues in some individuals, so it’s best to avoid them if not well-tolerated.
Drinks to Avoid
Sugar-Sweetened Drinks
Any beverages with added sugar are strictly off-limits on the paleo diet. This includes sodas, energy drinks, fruit juices, and other sugar-laden drinks. Excess sugar consumption is linked to various health conditions, including obesity, heart disease, diabetes, and inflammation.
Artificially Sweetened Drinks
Artificially sweetened drinks, or those with artificial colorings, added flavors, or preservatives, are not paleo-friendly. Despite being marketed as a healthier alternative, diet sodas are associated with a higher risk of type 2 diabetes and can interfere with gut bacteria.
Dairy
Dairy is technically not paleo. Most people don’t tolerate lactose well and should therefore avoid consumption of it. In addition, conventional dairy products often contain hormones and antibiotics that can end up wreaking havoc on the bodies, and they’re also high in carbs and insulin-promoting. While grass-fed butter or ghee (clarified butter) are exceptions due to their high saturated fat content and low lactose levels, other dairy products are best avoided.
Commercial Sodas
Commercial sodas are classified as processed foods. Whether they contain added sugars or artificial sweeteners, or neither, they are not acceptable on the paleo diet.
Sports Drinks
Most sports drinks are not paleo-friendly due to their refined sugar or artificial sweetener content.
Whiskey
Most paleo-experts agree that whiskey is not paleo-approved. Whiskey is made from whole grains including barley, rye and wheat.
Practical Tips for Paleo Drinking
- Hydrate with Water: Always prioritize water as your primary beverage.
- Read Labels Carefully: Be vigilant about checking labels for added sugars, artificial sweeteners, and non-paleo ingredients.
- Moderation is Key: Even with paleo-friendly options, moderation is crucial.
- Listen to Your Body: Pay attention to how your body responds to different beverages and adjust your intake accordingly.
- Make Your Own: When possible, create your own beverages to control the ingredients and ensure they align with your paleo goals.
Navigating Alcohol on the Paleo Diet
For those who choose to consume alcohol on the paleo diet, there are some strategies to minimize the impact:
- Snack Before Drinking: Consume a meal high in protein and healthy fats and low in carbs to slow down alcohol absorption.
- Hydrate Between Drinks: Alternate alcoholic beverages with water to moderate consumption and prevent hangovers.
- Choose Wisely: Opt for potato vodka, artisanal gin, cachaça, or tequila.
- DIY Infusions: Add flavor to spirits through infusions rather than sugary mixers.
- Consider Dry Ciders: These are grain-free, low in alcohol, and offer a sophisticated alternative.
The Importance of Flexibility
While adhering to the paleo diet, it’s important to maintain a balanced perspective. Strict adherence can be stressful and may not be sustainable for everyone. Flexibility and moderation can help maintain a healthy relationship with food and drink.